1/13/16

*RESERVE YOUR SPOT TODAY’S CLASS

Black/Blue/Grey WODs

For Time:
500m Row
Accumulate 60 Seconds of Plank Hold, from Forearms (30 Seconds)
500m Row
60 Seconds Plank Hold
500m Row
60 Seconds Plank Hold
500m Row

Bonus Challenge:
See how long it takes you to accumulate 2 minutes in a Handstand.  Goal is freestanding, scale to against wall.

January “COOL” Board

***Make some goals for yourself for January

–  Kristine – 160# Split Jerk
–  Shelly – 100 Unbroken Bodyweight Back Squats
–  Chrissi – 110# Snatch
–  Mark Ma. – 165# Power Snatch
–  Ashley – 135# Back Squat
–  Chrissi – 185# Back Squat
–  Emily – 30 Consecutive Butterfly Pull Ups
–  Beth – 195# Back Squat
–  Alex – 280# Back Squat
–  Mike F. – 205# Split Jerk
–  Mark Ma. – 225# Hang Clean
–  Jeff E. – 250# Hang Clean
–  Bob G. – 235# Hang Clean
–  Jess – 145# Hang Clean
–  Claire – 135# Hang Clean
–  Shelly – 130# Hang Clean
–  Jenny – 110# Hang Clean
–  Ashley – 110# Hang Clean
–  Jodi – 3 Consecutive Double Unders
–  Abby – Ring Muscle Up!!!
–  Jess – 180# Back Squat
–  Jim M. – 405# Deadlift
–  Ashley – 165# Deadlift

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